15 Minute At Home Workout For Women Perfect For Beginners

Table of Content

• Workout Instructions:
• FITNESS
• At-home Workouts
1 - 2 - 1 - 2 + Squat 1 - 2 - 1 - 2 (30 seconds)

Lower your leg while lifting the other knee. Engage those glutes and abs as you move. Start your morning off right with this full-body yoga workout, focused on strengthening and toning to wake up every part of the body.

Sit on the floor with knees bent, feet flat on the floor, and your hands pressed into the floor behind you. Lie on your right side with legs and feet straight and stacked. Position right elbow under right shoulder, with forearm perpendicular to your body. Make a fist with right hand, pinky on the floor. An intense cardio workout packed into 15 minutes, this Tabata-style HIIT workout features 20-second intervals of work with 10-second rest periods.

Workout Instructions:

There are also ways to work out that won’t require any piece of equipment at all. Some things may bother you they don’t bother others. But where you work out doesn’t matter. So long as you are working out regularly.

You still can gain these benefits with a shorter workout and without the need of heavy-duty machines or complex equipment. Try one or all three of these 15-minute home workouts. You can find the low-cost equipment for each routine at most sporting goods stores or online. You may already have these items in your home. Grab a set of dumbbells and get ready to work. This 15-minute strength and conditioning workout targets every muscle group.

FITNESS

Next, step your left foot out to your left side for a lateral lunge. Think of performing a single leg squat on the left leg; left knee bent and right leg straight. Push off your left foot to return to the starting position. Again floating or tapping your left foot. Finally, step your left foot behind you, lowering your back left knee towards the mat into a reverse lunge.

Drive off your left foot, making a half circle motion with your arms as you float your left foot through your mid-line and step back into a curtsy lunge. Bringing your left knee behind your right calf. Again, fingertips reach to the mat at the bottom of the curtsy lunge. And these are just your standard, boring cardio exercises like mountain climbers, jumping jacks and jumping rope. This cardio workout includes lots of variety and gets your moving in ALL directions. The everyday stresses of life can sometimes feel overwhelming.

At-home Workouts

You can easily do it whenever you have time and also in a small area. If you have to work for eight hours and still want to be fit, this is the best way of improving your health without any expenses or gym memberships required. In the air, switch legs, so that your right foot is now behind you and your left is in front. As you land, lower into a lunge before immediately jumping again. Return your left foot to the mat as you lower your hips to hover one inch off the mat.

Your bod should make a straight line from ankles to head. Start in a high plank position with hands under shoulders and feet about hip-width apart. I recommend regular exercise because it controls weight, improves your heart health, enhances mood, promotes better sleep and boosts energy.

Join thousands of women who are firing up their metabolism and getting fit for free at home.

These short 15-minute workouts can be done three to four days per week. Combination exercises work multiple muscle groups at once. These exercises ensure you get the most out of your workout. This routine targets your biceps, triceps, shoulders, back, quads, hamstrings and glutes. You will need a stability ball, resistance band and dumbbells. Staying active is important, even in times of social distancing, as physical activity has plenty of health benefits and can reduce stress.

If possible, try doing it before starting work in the morning. Watch and follow him through an entire day, getting an in-depth look at the demanding life of a professional athlete. Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot, and your butt and core should be engaged.

1 - 2 - 1 - 2 + Squat 1 - 2 - 1 - 2 (30 seconds)

That is why these workouts are so amazing. In a large 2011 study of people in Taiwan, 15 minutes of moderate exercise daily was linked to longer life expectancy and reduced risk of mortality. To help you get started with your at-home exercise routine, here are some tips for keeping things simple and super effective.

But it is nice to know that you have 15-minute workouts that could substitute every now and then. The goal of 15-minute at-home workouts is to make sure you don’t skip physical activity due to time and help you stay on track with your health. Start in plank position with feet hip-width apart and arms fully extended. Engage that core and keep your spine straight. Brace your core, keep neck neutral, and lift hips off the floor. Support your weight on your elbow and the side of your right foot.

Step back about 2 feet with your left foot, landing on the ball of your left foot and keeping your heel off the floor. Keep your chest lifted, core engaged, and land lightly on the balls of your feet. Then, step your right foot diagonally behind you and lower your right knee until it almost touches the floor.